Comparing Nutrients in 7 ounces Tomatoes VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Tomatoes	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	137% 179g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	177% 128g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.75% 2.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Popcorn, sugar syrup/caramel, fat-free:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C, 4.2 times more Vitamin E and 8.8 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 3.1 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Popcorn, sugar syrup/caramel, fat-free:

• Raw Ripe Red Tomatoes have 2.2 times more Potassium and 15.8 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.8 times more Calcium, 2.4 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 2.3 times more Phosphorus, more Selenium, 57.2 times more Sodium and 3.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Popcorn, sugar syrup/caramel, fat-free contains 21.2 times more Energy, 7 times more Fat, 15.3 times more Omega 3, 7.4 times more Omega 6, 23.2 times more Carbohydrate, 24.6 times more Sugars, 2.1 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.